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Having a well-stocked kitchen with long-lasting foods can make meal planning easier and grocery shopping simpler. Everything expires in different periods of time, but most of these items will stay fresh for at least two weeks. Think about how more perishable foods (e.g. salad greens, milk) and foods that are on sale (e.g. weekly specials) can be used to supplement longer-lasting items. See below for ideas of how to assemble these ingredients into amazing, healthy meals! But don’t be afraid to keep things simple – a homemade sandwich and a veggie side is a much healthier option compared to most orders at a fast food restaurant.

Healthy fats

Planning Healthy Meals: 4 Easy Ideas!

1. Mix it up with stir-fry

When you make a colorful stir-fry at home, you can use your favorite vegetables and seasonings! For a better stir-fry:

Cut all your ingredients before you preheat your pan.

Once the pan is heated, first add in firm vegetables that need longer cooking, like onions and carrots. Larger chunks, like whole mushrooms or pieces of protein, may also need longer cooking.

Next, add in semi-firm vegetables that need a moderate amount of cooking, like sliced squash or julienned bell peppers.

At the end, add in vegetables that need very little cooking, like snow peas and sliced green onions.

Frozen stir-fry mixes are super convenient and can keep prep and clean-up time nice and short!

2. Big flavor bowls

You can make a healthy, flavorful bowl just the way you like it!

Here are some different ideas to inspire your own creation:

Tomatoes

Bell peppers

Cilantro

Mango or pineapple

Lean protein (e.g. chicken, shrimp)

Black, pinto or fat-free refried beans

Brown rice

Reduced-fat/part-skim cheese

Plain low-fat/0% Greek yogurt

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Bok choy or napa cabbage

Snow peas

Carrots

Bell peppers

Mushrooms

Broccoli

Ginger

Scallions

Lean protein (e.g. chicken, shrimp)

Brown rice or whole-grain noodles

Low-sodium soy sauce

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Cucumbers

Tomatoes

Celery

Steamed green beans

Cooked chicken or chickpeas

Cooked quinoa

Low-fat vinaigrette

3. Awesome omelets

Omelets are a great way to use small bits of vegetables and lean protein that you have on hand. You can bake an omelet in the oven and cut it into wedges or make it on the stovetop. Some delicious healthy tips:

Use half the yolks (or 100% egg whites) to cut calories and still get plenty of protein.

If adding cheese, use a small amount of lower-fat cheese.

Use a non-stick skillet and spray it with non-stick spray for easy removal. If you plan to bake the omelet, make sure your pan (including the handle) is oven-safe.

4. Superstar salads

Salad can be a big bowl of greens…or not! Main-dish salads can feature lots of nutrient-rich foods from different food groups. With so many flavorful ingredients, you can go easy on heavy dressings! Think about these less common options the next time you make a salad.